1600 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1600 calorie intermittent fasting vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1575cal, 120g protein, 117g net carbs, 54g fat, 37g fiber per day) cannot be customized.
Day 1
1600cal, 103g protein, 88g net carbs, 79g fat, 33g fiber
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 can(s) (707cal, 25p, 60c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1550cal, 111g protein, 128g net carbs, 49g fat, 39g fiber
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1600cal, 108g protein, 129g net carbs, 50g fat, 48g fiber
4 serving(s) (450cal, 18p, 56c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 1/4 cup(s) (228cal, 9p, 9c, 17f)
2 serving(s) (573cal, 28p, 60c, 15f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1550cal, 106g protein, 135g net carbs, 51g fat, 33g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 3/4 cup(s) (177cal, 7p, 7c, 13f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 serving(s) (573cal, 28p, 60c, 15f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1550cal, 112g protein, 142g net carbs, 48g fat, 29g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 3/4 cup(s) (177cal, 7p, 7c, 13f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1/2 cup(s) (34cal, 1p, 3c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1600cal, 150g protein, 100g net carbs, 49g fat, 40g fiber
18 2/3 oz (528cal, 52p, 13c, 27f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 serving(s) (572cal, 42p, 64c, 7f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1600cal, 150g protein, 100g net carbs, 49g fat, 40g fiber
18 2/3 oz (528cal, 52p, 13c, 27f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 serving(s) (572cal, 42p, 64c, 7f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (40 items)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (488g)
Raw celery
4 2/3 stalk, medium (7-1/2" - 8" long) (187g)
Zucchini
4 medium (784g)
Garlic
4 3/4 clove(s) (14g)
Kale leaves
13 1/2 oz (387g)
Onion
1 1/6 medium (2-1/2" dia) (129g)
Fresh ginger
2 1/3 slices (1" dia) (5g)
Cucumber
1 1/3 cucumber (8-1/4") (401g)
Soups, Sauces, and Gravies
Salsa verde
3 tbsp (48g)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Pasta sauce
1 1/2 jar (24 oz) (912g)
Vegetable broth
8 cup(s) (mL)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Taco seasoning mix
2/3 packet (23g)
Legumes and Legume Products
Black beans
6 tbsp (90g)
Firm tofu
14 oz (401g)
Chickpeas, canned
2 can (896g)
White beans, canned
1 1/2 15.5oz can (622g)
Extra firm tofu
2 1/3 lbs (1058g)
Soy sauce
56 tsp (281mL)
Vegetarian burger crumbles
2/3 package (12 oz) (227g)
Chili beans
2/3 can (~16 oz) (299g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
6 tbsp (44g)
Almonds
4 tbsp, whole (36g)
Sunflower kernels
1 1/2 oz (43g)
Sesame seeds
2 1/3 tbsp (21g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Fruit juice
14 fl oz (420mL)
Lemon
1/2 small (29g)
Other
Mixed greens
2 package (5.5 oz) (342g)
Lentil pasta
4 oz (113g)
Diced tomatoes
2/3 28oz can (529g)
Fats and Oils
Oil
1 oz (35mL)
Salad dressing
1/4 cup (68mL)
Beverages
Almond milk, unsweetened
7 3/4 cup(s) (1860mL)
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
lunch prep - 2 days
1. Salsa verde tofu salad
530 cals, 23p, 17c, 36f (per meal)
1 1/2 roma tomato (120g)
3 tbsp (48g)
1 tbsp (6g)
6 tbsp (90g)
6 tbsp (44g)
6 slices (150g)
4 1/2 cup (135g)
1 tbsp (15mL)
3 slice(s) (252g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Chunky canned soup (creamy)
705 cals, 25p, 60c, 34f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Zoodles marinara
450 cals, 18p, 56c, 8f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Chickpea & kale soup
575 cals, 28p, 60c, 15f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (268g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
1/3 lbs (149g)
3/4 15.5oz can (329g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple kale salad
35 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Baked tofu
530 cals, 52p, 13c, 27f (per meal)
2 1/3 lbs (1058g)
2 1/3 slices (1" dia) (5g)
2 1/3 tbsp (21g)
56 tsp (280mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Simple salad with celery, cucumber & tomato
170 cals, 6p, 17c, 6f (per meal)
1 1/3 package (5.5 oz) (207g)
4 tbsp (60mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 cucumber (8-1/4") (401g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Simple vegan chili
570 cals, 42p, 64c, 7f (per meal)
2/3 package (12 oz) (227g)
2/3 15.5oz can (293g)
2/3 packet (23g)
2/3 can (~16 oz) (299g)
2/3 small (47g)
2/3 28oz can (529g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.